0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-41:00 Transition to Workout

41:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

Barbell Front Rack Stretch

10 Front Squats

30sec Front Plank

Lower Body Strength:

12-minute time block:

Front Squat

4 sets of 8 reps

Sets 1-2: 70-75%

Sets 3-4: 75-80%

Workout:

AMRAP 14:

100m Run

30 Double Unders

15 Wall Balls @20/14

*Pace: Aggressive 6 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

Beginner: 40 Line Hops, 10/8

Scaled: 40 Single Unders, 14/10